30 MIN METCON | Total Body Metabolic Conditioning Workout

METCON - Maximize your caloric burn and increase your metabolic rate with this total body workout designed to get you in combat shape.

There are 2 circuits to complete 2 x through. 40 secs work/15 secs rest + a Tabata superset finisher
____________________________________

Circuit 1
1️⃣RDL’s
2️⃣DB Snatch
3️⃣2 Arm DB Swing
4️⃣Hindu Pushups
5️⃣DB Windshield Wipers
6️⃣Z Press
7️⃣Running Man
.
Circuit 2
1️⃣DB Front Squat
2️⃣DB Jack Press
3️⃣DB Power Lunge
4️⃣Mt Climbers
5️⃣DB Ground & Pound
6️⃣DB V Situps
7️⃣Get-ups

Finisher (3 Rounds) Tabata
1️⃣Switch Sprawl
2️⃣Plank Jack
*Workout Complete 🔥Burn 251 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

For more videos like this metabolic workout make sure to hit subscribe and tick the notification bell so you never miss another metcon or metabolic conditioning workout
New Videos every: Tuesday & Friday
Subscriber Count:144,221

#metcon #metabolicworkout #garagefitnessgirl

MY GO-TO GEAR & FAVOURITE THINGS I USE
(When available, I use affiliate links and may earn a commission at no additional cost to you)

WEARING: Ryderwear NKD Frame Sports Bra (M) in Black & Animal Instinct High Waisted Shorts (S) in Snow Leopard

Use Code: GarageFit10 for 10% off

DUMBBELLS I USE:
Use Code PENNY10 for 10% off when you spend over $100

PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump)

MUSIC: *Try it FREE for 30 Days

FOLLOW ME

DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo

[garagefitnessgirl]

Thank you so much for working out with me. I personally love these metabolic workouts, where you combine compound strength moves with cardio. Let me know what you think in the comments :)

[StarrySpider]

Apple Watch setting: mixed cardio
Active calories: 215
Total calories: 270
Average hr: 131

Used 6-19lb dumbbells with a few modifications throughout

Thanks Penny!

[jennseidler]

Great workout! Thanks Penny! Weights used:
RDL’s - 30 lb x2
DB Snatch - 20 lb
2 Arm DB Swing 20lb x2
Z Press 20lb x2

DB Front Squat 20lb x2 first set 20lb x1 second set/more reps
DB Jack Press - 15 lb x2 stationary (didn't jump)
DB Power Lunge 20 lb x2

DB Ground & Pound 10 lb x2
DB V Situps 20lb

[sofierodman]

Guess who is doing one of your metabolic/over40 workouts every morning? 🥰 I am exploring your channel ♥I absolutely feel great with your weight compound & cardio metabolic workouts💪 Thank you once more dear Penny!

[angelicagonzalez]

👍coming back after a month rest. My daughter got married and was sooo busy then so tired after the wedding. That same day at the wedding my oldest daughter got proposed yay 💍💍. BTW used 8 & 10 lbs. weights

[elysamorin]

I absolutely love these compound+cardio metabolic workouts! With a preschooler and a 1 year old I'm so grateful for these thorough 30 minute workouts I can still always manage to squeeze into my day. Thank you!

[cdipsingh]

Warming up with a walk! Ready for this!

[krisztinanagy]

Thank you Penny, awesome class as always 🙏😅😅I used 2, 3 and 4 kg weights depends on the exercise 😅

[cdipsingh]

Loved loved loved this! Used pairs 15lb dumbells for everything - except those jacks...used 8lbs.
☺️🏋‍♀️

[rimastein]

Compact and tough workout, I especially found the second circuit challenging. I used 3kg and 4.5 kg dumbbells, and adapted a small barbell with adjustable weights (9 kg) for some of the exercises. Thanks Penny

[KonstantinosPlatis]

Amazing Penny 😅👏👏 thank you very much 🙏🙌👍

[theresachilders]

Good afternoon from Texas!! The weights I used was 2 20lbs, 2 15lbs, 2 10lbs and 2 5lbs for (jumping Jack's and ground n pound. Love metcon workouts. 😁👍. Thank you beautiful lady. Looking forward to the next one. 🥰

[esihram]

Hola Penny :) I loved this workout even if at the end I was complaining about the finisher haha

Circuit 1
1⃣RDL’s - 12 kg
2⃣DB Snatch - 8 kg
3⃣2 Arm DB Swing - 6kg kettlebell
6⃣Z Press - 8kg and 6kg for the second time
.
Circuit 2
1⃣DB Front Squat - 16kg kettlebell
2⃣DB Jack Press - 3kg (I can't coordinate my movements if I use more weight.... weird?)
3⃣DB Power Lunge - 12 kg but little jump tho
5⃣DB Ground & Pound - 3kg

Thank you for another great time sweating and improving with you !

[JessaJenning]

That was super fun!! I loved the combination!! I used 10, 15, 27 because we don’t have kg here just lbs!! Thanks penny!! ❤

[paulus]

Penny solves the energy crisis for us in the north. Do a workout and get so hot and sweaty there's no need to put the heating on😅. 3, 5, 7.5 and 10 kgs for me.

[DeborahPearce-ozuz]

Bring on the Megaton challenge, that as always was BRILLIANT, love jumping around your back catalogue of workouts 💥💪🏼🙅🏼‍♀️🙅🏼‍♀️🙅🏼‍♀️💪🏼💥thanks Penny🙋💐

[stacymoffatt]

5 lbs, 8 lbs, 15lbs 💛 this one was so much fun! You kept me guessing. And the ab exercise where the legs did windshield wipers😮 and number of things happened there

[sydneyleigh]

This was great. Loved it. Not done METCON before but will defo do it again. Have saved it to faves. (Got loads of faves! 🤩) I used 4.5, 5 and 5.5 kg. Enjoyed the Get Ups. They were fun. 250 calories and a good range of heart rate zones for me. Thank you Penny. xxx

[lanaaustin]

Metcon is def my favorite. Nothing makes me feel like I've had a great workout than after doing full body w a little cardio sprinkled in. Would also love to have another one of ur awesome pyramid workouts . Thank

[christinelamour]

Superbe séance 🔥🔥🔥 j’ai adoré 💪💯👍 un grand merci Penny 🙏🙏🙏